by Mary Wright, RN, health educator at North End Waterfront Health

A healthy eating plan should include 3 meals and 2 snacks a day. Snacks can provide energy in the middle of the day. They can also decrease your hunger and keep you from overeating at meal time.

Things that make a snack healthy:

  • Total calories should be between 100-300 calories per snack.
  • No more than ½ of calories should be from fat.
  • Sugar should not be one of the first ingredients listed.
  • Naturally sweetened is the best choice.
  • Be aware of portion or serving size.
  • Snacks should be low in fat and sugar and high in fiber and water.
  • Put snacks in individual serving containers instead of eating directly from the package.

Ideas for healthy snacks:

  • Nuts
  • Fruit
  • Vegetables
  • Non-fat yogurt
  • Pretzels
  • Dark chocolate
  • Air popped popcorn
  • String cheese

It’s okay to have an unhealthy snack occasionally.  Remember balance and moderation!

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